I ran 2:00.7 in the 800 last spring as a junior, and later 4:06 and 8:58 in the 15/3k (on the same day as a double). I recently emailed the coach of a college I really want to run for, and he said they were looking for 4:15-19/9:15-25 for 16/32 in high school. So I'm setting out to hit those marks this winter and spring.
I know I need to work on speed to improve my times. I believe I had 54.x speed in the open 400 last spring (I was doing 150s in 18.x in flats which I figure gives me at least 54 speed) but need to be faster. According to Daniels, to run 3:58 in the 1,500 you should be closer to 1:57, for which one would want 52 high to 53 speed. I plan on adopting a version of Magness's plan which is to start with steep hill sprints, then gradually reduce the steepness and transition to flat sprints. Does anyone have suggestions on other ways to improve sprint speed?
For my more standard distance training, I plan to do basic mileage, tempos, and light 200s/400s every once in a while this winter, gradually adding in some VO2 max work and more track workouts by the end of the winter. Anyone have advice on this? Are my goals realistic?
Thanks!